YOGA MAKE HEALTH

Yoga for Children to improve their health & immunity

Well, no need to start the post highlighting the importance of exercising our bodies to remain fit for a longer perios, so I will not spend time on this. The point I am making in this post is that not only adults but children also need to exercise their bodies right from beginning so that they beome more fit and obviously for longer time. In today's world of video games, television and excessive internet surfing, the normal exercises that children used to do while playing field games went missing from their schedule and it is more pertinent for them to formally start doing these yogic exercises so that the balance in body remains positive. In addition, this will also develop natural inclination of children towards Yoga and hence will increase health conciousness in them.

As other field games, the fun factor is not missing from these yogic games though I agree that these can not be compared to the field games as those are multi player and maulti faceted games as compared to Yogic exercises but still there is enough fun factor in these to keep the children glued to them as their daily routine. Yoga also boosts the metabolism of the body and provides a natural calmness in mind. This is particularly beneficial for the children, most of whom possess a hyperactive or hypoactive nature these days.

I will recommend following exercises for the children to start with:

• Vir-asana - this yogasana helps the kid to build the confidence
• Pranayam - this hugely popular and useful breathing exercise(s) helps a lot in mental relaxation and the child will feel much more refreshened up(and this is without the dose of a fizzy cold drink that makes the brain dizzy)
• Simh-asana - this instlls fearlessness and confidence in child
• Swastik-asana - to provide them a feeling of security from all worldly emotional pains like exams, sadness due to a fight with a friend etc.
• Trataka Karma - this enhances the concentration levels of children and also helps boost their memory

A child can be re-energized with yogic exercises like Surya Namaskar like I mentioned in my earlier posts on this. Also helpful are Bhramari, Hal-asana and Karnapid-asana to boost their overall growth.

Dejection and lack of confidence are common among children today, due to the intense competition which they have to face. Some of the yoga poses that help them regain their confidence and become competitive include Marichi-asana, Pash-asana, Bharadvaj-asana, Rangachikitsa etc. 

Yoga: Surya Namaskar - Benefits and Positions...Part 2

Let us talk today about the rest of the 6 positions of Surya Namaskar. Remember that it is important to do all 10 positions of Surya Namaskar ot attain maximum benefits.

Let me start with Position 4: Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line.

Important points to remember for this position:

• Take the right leg back and place it beside the left leg, keeping the toes erect
• Keep the body in one straight line – plank position
• Keep the arms straight
• Gaze forward

Avoid below points for this position:

• Bending the arms
• Looking towards the floor
• Dropping the hips/waist towards the floor
• Sticking the buttocks into the air
• Bending the knees

Position 5: Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground , it is called ' Ashtanga' position.

Important points to remember for this position:

• Bring the body towards the floor placing the 8 parts on the floor: Toes, knees, chest, palms, and forehead
• Keep the hands close to the body, next to the shoulders
• Keep the elbows pointed to the sky and close in to the body

Avoid below points for this position:

• Touching the thighs, hips, waist or abdomen to the floor
• Touching the chin to the floor
• Letting the elbows fall away from the body

Position6: Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but dont bend the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards.

Important points to remember for this position:

• Push the upper body upwards so that the arms are straight
• Keep the fingers pointed forwards, palms on the ground, thumbs at 90 degree angle
• Open the chest, pull the shoulders downwards
• Drop the head and neck backwards and gaze upwards towards the sky
• Keep the heels, legs and knees together
• Keep the toes erect

Avoid below points for this position:

• Letting the legs or heels be apart
• Bending the elbows
• Hunching the shoulders towards the ears

Position 7: Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor.

Important points to remember for this position:

• Push the body upward so the buttocks and waist are raised into the air, leaving the body in an Inverted ‘V’ position
• Take the head and chin towards the chest
• Try to touch the heels to the floor

Avoid below points for this position:

• Bending the legs in the knees
• Bending the arms

Position8: Hold the breath as in position 7, bring the right leg in the front and place it in between the hands like in position 3 but instead of left leg in the front here take right leg and place left leg in the back with left knee and toes on the ground.

Important points to remember for this position:

• Take the right leg forward and place it between the hands
• The knee of the right leg will be bent
• The knee of the left leg should touch the ground
• Drop the waist/ hips towards the floor
• Gaze is upwards, both arms are straight

Avoid below points for this position:

• Bending the neck forward
• Bending the elbows

Position9:Exhale and bring the left leg forwards as in the position 2 and place it in between both the arms.

Important points to remember for this position:

• Take the left leg forward and place it beside the right
• Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle
• Legs straight
• Try to touch the forehead to the knees
• Relax the neck

Avoid below points for this position:

• Bending the knees
• Keeping the neck tense

Position 10: Inhaling start getting up and attain the position as in position 1.

With this, the series of posts on Surya Namaskar comes to an end. I hope, people from all walks of life will find this helpful for the health and wellness.

 

Yoga: Surya Namaskar - Benefits and Positions

Though, I have not covered yoga in much details in my blog till date as I am not a yoga expert but it is not possible for me to stop the urge for talking about one of the best yogasana which has shown miraculous impact on body systems for various health conditions. Infact, it is considered as the best exercise for human body. Surya Namaskar consists of not only important Yogasanas and but also Pranayama. The Pranayama and its advantages are skillfully incorporated in Surya Namaskar. In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people.

 

Ideally, these exercises should be performed early in the morning, exposing your body to the sun's rays. But if, for some reason, it cannot be performed in the morning you may do so in the evening on an empty stomach, in a well ventilated room. Initially, you may start with three rounds and gradually build up the stamina for 10 to 12 rounds. Practice the exercises at the pace you feel comfortable with. If you feel tired after a few rounds, rest by lying down with eyes closed for a few minutes.

Before I start on explaining the exercise in details, let me highlight the Health Benefits of Surya Namaskar:

• Surya Namaskar series of  exercises activates the endocrine glands and the chakras (vortexes through which the vital life energy or prana is channeled into us) energizing the entire body in a balanced way
• Surya Namaskar accords overall strength and flexibility to the body, which is why it is generally performed before other asanas
• These simple exercises fight aging and rejuvenate the entire body
• Surya Namaskar or Sun Salutation is the best way to burn the calories and reduce weight
• It is often recommended for obesity reduction
• Prevents Heart complaints and controls Blood sugar levels
• They have beneficial effects on chronic skin problems
• Relieves Stress and Tension
• Improves attention and concentration

Now let us move to the different positions in Surya Namaskar:
.

Position1: Inhale and maintain it in standing position with hands joined together near chest, feet together and toes touching each other

Position2: Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees.

Do’s

• While exhaling bend forward in the waist
• Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle
• Legs straight
• Try to touch the forehead to the knees
• Relax the neck

Don’ts

• Do not bend the knees
• Do not keep the neck tense

 

Position3: Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded.

Dos

• Take the left leg backwards and touch the knee to the floor, keeping the toes erect
• The knee of the right leg will need to be bent
• The knee of the left leg should touch the ground
• Drop the waist/ hips towards the floor
• Gaze is upwards, and both arms are straight

Don’ts

• Do not bend the neck forward
• Do not bend the elbows